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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I

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Speaker 1: got back from l A last night and it was

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Speaker 1: only there a couple of days, but was still kind

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Speaker 1: of on the West Coast time, so I woke up

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Speaker 1: super early for most people, not for me necessarily, but

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Speaker 1: without setting an alarm, I was up at four fifty

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Speaker 1: eight I believe it was, which were in durance athletes

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Speaker 1: isn't very early either, but for most people that is.

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Speaker 1: So I knew last night that that was most likely

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Speaker 1: going to happen. The weather is beautiful, it's warm out,

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Speaker 1: and sunrise I looked was about five one am. So

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Speaker 1: last night I said, I'm going to get in a

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Speaker 1: great early morning workout. I'm gonna get into a bike ride.

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Speaker 1: Hadn't written early morning this season, and so I laid

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Speaker 1: out my clothes, got everything ready, and sure enough woke

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Speaker 1: up at four and was out the door at about

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Speaker 1: five for a awesome and awesome hour long bike ride.

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Speaker 1: The world waking up, me waking up, and no better

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Speaker 1: way to start your day. And that's the topic of

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Speaker 1: today's show, and it is so perfect for Fitness Disrupted

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Speaker 1: and it is the first time I am going to

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Speaker 1: completely go against the research. You go, how could you

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Speaker 1: possibly do that? This is I think we're coming up.

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Speaker 1: I know we're coming up on three hundred shows of

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Speaker 1: science and looking at all the different aspects of exercise

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Speaker 1: and nutrition and human behavior, which is everything about today's topic.

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Speaker 1: But we always look at the science, but the science

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Speaker 1: behind when the best time is to work out completely irrelevant,

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Speaker 1: completely irrelevant. And I was about to say for for most, nope,

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Speaker 1: for everyone, for everyone. Shocking, right, You go, how can

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Speaker 1: that possibly be? Because you've seen those articles what's the

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Speaker 1: best time of day to work out? And yes, the

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Speaker 1: simple answer that I give is whenever you can, and

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Speaker 1: we will talk about that. But there are science behind this,

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Speaker 1: because where do those headlines come from? And the best

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Speaker 1: time of day to work out, according to the science,

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Speaker 1: is probably not what you think. I'm sure it's not

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Speaker 1: what most of you think. But you're gonna see these

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Speaker 1: headlines and they are going to confuse you. But when

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Speaker 1: you break it down, it's really simple. It's so simple.

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Speaker 1: It's the perfect discussion of science and human behavior and

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Speaker 1: how the latter is the most important when it comes

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Speaker 1: to exercise and nutrition. And being as healthy as possible.

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Speaker 1: All Right, So I'm gonna give you like six studies,

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Speaker 1: but we're not even gonna go into them in in

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Speaker 1: any depth whatsoever because of the contradiction between what science

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Speaker 1: says and what human behavior dictates. All right, what's the

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Speaker 1: best time to work out? I'm gonna tell you what

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Speaker 1: science says, and then I'm going to tell you what works.

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Speaker 1: We'll be right back. I can't say enough how much

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Speaker 1: I love this topic and how it is a perfect

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Speaker 1: example of are you can't just look at the science

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Speaker 1: and how the media will just pull out what gets

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Speaker 1: great headlines, and it will often most often go way

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Speaker 1: beyond what the science actually says to get people to

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Speaker 1: read their articles, to get people to click on the websites.

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Speaker 1: So let's just quickly define best, because that is the

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Speaker 1: most common headline. What is the best time of day

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Speaker 1: to work out? What is the best you know, exercise

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Speaker 1: for your abs? What's the best form of cardio to

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Speaker 1: to lose weight? So what are we asking when we

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Speaker 1: say what is the best? So what is the best

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Speaker 1: time of day to workout? Is that for weight loss?

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Speaker 1: Is that to build muscle? Is that for peak strength?

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Speaker 1: What are we what are we saying, And the headlines

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Speaker 1: rarely go there, or the articles after the headline, I

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Speaker 1: should say, because what do most of you want. You

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Speaker 1: want to lose weight, you want to be a healthy weight,

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Speaker 1: you want to be injury free, you want to do

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Speaker 1: what you want to do. You want to be you know,

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Speaker 1: reduce your likelihood of disease, and you want to live

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Speaker 1: a long life. Those things are not when these studies

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Speaker 1: are showing that's not what they're talking about. It's very

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Speaker 1: similar to me to the studies on stretching. Does stretching

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Speaker 1: improved performance? Well, if you're a maximum squatting or bench

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Speaker 1: pressing you probably don't want to do stretching before. But

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Speaker 1: for people who want to be healthy and have their

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Speaker 1: bodies work optimally and naturally through a full range of

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Speaker 1: motion dynamic stretching, different things are absolutely warranted. But that's

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Speaker 1: not with these simple and oversimplification articles tell you. So

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Speaker 1: there's what science says, and then there's what people will

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Speaker 1: actually do. And what is that science saying. Is it

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Speaker 1: talking about weight loss, is it talking about muscle building? Well,

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Speaker 1: let's go to it. First study Morning and evening exercise

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Speaker 1: is the title, This is the one just to kind

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Speaker 1: of kick it off, and this was in Integrative Medicine

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Speaker 1: Research December two. Their conclusion, and I'm gonna read you

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Speaker 1: this paragraph because it just kicks it off, and then

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Speaker 1: real quickly gonna list all these other studies and what

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Speaker 1: they're findings were. So for this study, Integrative Medicine Research,

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Speaker 1: what they said in this one, the conclusion is the

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Speaker 1: literature contains more than seventy different exercise types, times, and

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Speaker 1: hormonal adaptations. In the present review, we confirmed that the

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Speaker 1: diurnal or hormone variations lead to differences in physical performance

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Speaker 1: depending on the time of day. Okay, that's interesting, right.

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Speaker 1: Hormone variations lead to differences in physical performance depending on

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Speaker 1: the time of day. In addition, the results indicate differences

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Speaker 1: in physical performance for exercise performed in the morning in

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Speaker 1: the evening, thus suggesting that these factors should be considered

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Speaker 1: by scientists, coaches, and athletes. Okay, everything should be considered.

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Speaker 1: We got you have to look at the science and

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Speaker 1: that's how we optimize performance and how we learn and

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Speaker 1: what we need to do. Let me just fast forward.

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Speaker 1: I'm gonna jump kind of all over the place here.

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Speaker 1: If you have a race, if you're someone who's listening

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Speaker 1: to the show. Who you know? You're a runner, you're

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Speaker 1: a triathlete, you're a cyclist, you're you know, you're cross fit,

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Speaker 1: whatever you do, do you have a choice when the

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Speaker 1: when the actual performances the event. No, No, that doesn't

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Speaker 1: mean you can't optimize your training, and we'll talk about that.

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Speaker 1: But your event itself, you don't have a choice. All right,

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Speaker 1: unless you're doing a max bench president and things like

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Speaker 1: that on your own, we could talk about that. But

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Speaker 1: for the vast majority of people who are competing in

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Speaker 1: some way, you don't have a choice when that event

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Speaker 1: is going to be. And the final takeaway from this

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Speaker 1: study that's worth reading is most investigations have shown that

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Speaker 1: evening exercise is better than more is better than morning

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Speaker 1: exercise better better. How for the vast majority of you

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Speaker 1: who want to be healthier, you don't want to fit

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Speaker 1: into your clothes better, I want to fix those injuries

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Speaker 1: feel better. Come on, okay, but this is what you

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Speaker 1: are reading in those articles, in those news stories that

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Speaker 1: are being extrapolated from these studies. These are the ones.

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Speaker 1: And let me give you two, three, four, five more

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Speaker 1: because these are the ones they're pulling from and have

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Speaker 1: pulled from for years. Okay, so again that line is

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Speaker 1: what most investigations have shown that evening exercise is better better.

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Speaker 1: How all right? Here's another study the effect of training

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Speaker 1: at the same time of day and tapering period on

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Speaker 1: the diurnal variation of short exercise performances. Journal of Strength

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Speaker 1: and Conditioning Research. This was two thou twelve. Another study,

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Speaker 1: effect of time of days specific strength training on maximum

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Speaker 1: strength and e MG activity of the leg extensors and

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Speaker 1: men two eight, Journal of Sports Science. Now I'm listing

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Speaker 1: these and then I'm gonna go back and talk about

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Speaker 1: what they're looking at. But we don't need to go

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Speaker 1: into the specifics. We don't need to go deep into

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Speaker 1: the specifics. And this is the first show where I'm

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Speaker 1: saying that in this way, and it's so important. Why Okay?

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Speaker 1: Next study, diurnal rhythm of the muscular performance of elbow

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Speaker 1: flex ers during isometric contractions Chronobiology International. Another one, diurnal

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Speaker 1: evolution of cycling bio mechanical parameters during a sixty second

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Speaker 1: wing gate test. This is in the Scandinavian Journal of

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Speaker 1: Medicine and Science in Sports two thousand eleven. And what

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Speaker 1: that one showed quickly is that muscle fatigue was lower

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Speaker 1: in the evening than in the morning. And finally, the

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Speaker 1: effect of training at specific time of day on the

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Speaker 1: diurnal variations of short term exercise performances in ten to

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Speaker 1: eleven year old boys interesting and a strength training I

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Speaker 1: find this one interesting strength training for ten and eleven

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Speaker 1: year old boys, not that they shouldn't And this was

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Speaker 1: Pediatric Exercise Science two thousand twelve, and real quickly, what

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Speaker 1: this one showed was six weeks of resistance training in

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Speaker 1: ten eleven year old boys improved muscle strength and power

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Speaker 1: to a significantly greater extent in the evening than in

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Speaker 1: the morning. So that's interesting. You go, okay, that's that's

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Speaker 1: worth noting right away. I'm going getting a ten and

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Speaker 1: eleven year old up early to exercise. There's so many

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Speaker 1: factors involved here. If you're trying to lift heavyweights, run

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Speaker 1: your best, you're not awake. We're talking energy, We're talking

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Speaker 1: you know uh, nutrition, We're talking you know mental, you know,

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Speaker 1: psychological components. There's so much going on here and there's

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Speaker 1: no major difference. Let me just say that right now,

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Speaker 1: because listen, if you said to me working at a

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Speaker 1: five PM it's going to significantly help you build muscle.

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Speaker 1: Then five am I do it. I would do it.

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Speaker 1: I'd still work out at different times of day. I'll

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Speaker 1: talk about micro workouts and and you know, we're not

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Speaker 1: just doing one workout a day. We're moving and things

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Speaker 1: like that. But what are they looking at in these investigations.

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Speaker 1: They're looking at anaerobic performance, they're looking at maximum strength.

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Speaker 1: If they're looking at hormonal differences, things that one final time,

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Speaker 1: the vast majority, it doesn't matter. That's not why you're exercising,

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Speaker 1: and the differences are not significant enough to say to

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Speaker 1: you six pm. Of course the body is different. The

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Speaker 1: circadian rhythm, you know, such an interesting concept, especially when

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Speaker 1: you study space and what that does when when people

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Speaker 1: are thrown off by the light and dark and and

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Speaker 1: you know, the twenty four circadian rhythm. Amazing to study that. So,

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Speaker 1: of course there's differences, but the differences don't matter at

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Speaker 1: all to us that are exercising for the reasons we

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Speaker 1: are exercising. And let me give you the final reason

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Speaker 1: why I always say, go to the extremes, you know,

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Speaker 1: go to the professional athletes. That's why I do iron

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Speaker 1: Man's and endurance races and things like that I'm an

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Speaker 1: experiment of one. I want to be able to have

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Speaker 1: walk the walk, run the run, so I can talk

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Speaker 1: about it in that way as well, experience that. But

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Speaker 1: the people who need to make their money their livelihood,

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Speaker 1: they won't eat if they don't win, if they don't

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Speaker 1: perform well. When do the vast majority of professional athletes

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Speaker 1: work out? Is it five pm? Where's it five am?

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Speaker 1: So if these hormonal variations, strength variations, all the things

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Speaker 1: that are in those studies, which is again why I

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Speaker 1: didn't even go into them, because the people who need

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Speaker 1: to make their livelihoods off of performance, We're getting up

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Speaker 1: early in the morning to what a cool, crazy contradiction.

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Speaker 1: Here's what science says, and here's what those headlines are

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Speaker 1: gonna be in these newspapers and magazines and online publications,

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Speaker 1: and you're gonna go, do I really should? I? Okay?

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Speaker 1: So it makes you what, It makes you feel better

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Speaker 1: about not getting up in the morning, but it also

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Speaker 1: severely affects your consistency, because that's what it comes down to.

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Speaker 1: That's what's important. Among other major benefits of exercising in

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Speaker 1: the morning. Let's take a quick final break and then

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Speaker 1: I'm gonna get into all of the other reasons why

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Speaker 1: exercising first thing in the morning is what you should

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Speaker 1: shoot for. You don't have to. If you're someone who

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Speaker 1: is super consistent by the way at working out after

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Speaker 1: work or at lunch, you're good, but most people are not.

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Speaker 1: And one final little point, because you don't always have

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Speaker 1: to work out the first thing in the morning either.

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Speaker 1: But I'm gonna tell you why you should try to

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Speaker 1: start your day with movement, with something that gets that

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Speaker 1: blood flowing. Final break, we'll be right back. A common

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Speaker 1: discussion about exercising first thing in the morning is what, Oh,

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Speaker 1: you're gonna burn more fat if you don't eat well. Yes,

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Speaker 1: and no, yes and no. I don't want to get

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Speaker 1: into those studies right now, but there are studies that

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Speaker 1: show if you're not properly fueled, then you try to

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Speaker 1: do a hard or long workout, you may not work

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Speaker 1: out as long or as hard because you don't have

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Speaker 1: the fuel. Now, let me say this, I have learned

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Speaker 1: that I need at least an hour after eating to

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Speaker 1: go for a run, especially to work out. But you know,

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Speaker 1: weight bearing strength training a little different. Even being on

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Speaker 1: a bike where I'm supported a little different. But I

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Speaker 1: need time to digest my food, so I'm rarely this morning.

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Speaker 1: When I got up for that early morning bike rid,

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Speaker 1: I didn't have anything before. I had coffee at my

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Speaker 1: caffeine and it was an hour. If I was going

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Speaker 1: multiple hours, then I would have brought stuff with me

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Speaker 1: and I probably would have had oatmeal or something else

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Speaker 1: before to help feel it. But for the vast majority

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Speaker 1: of people who aren't going more than an hour, it's

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Speaker 1: not a consideration, so you don't have to worry about that,

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Speaker 1: And there's not significant differences between exercising on an empty

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Speaker 1: stomach and not that you need to worry about. It's

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Speaker 1: more about consistency. So that is the one major argument

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Speaker 1: discussion point about exercising in the morning, and then discussion

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Speaker 1: is over, okay, as when it comes down to what's best,

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Speaker 1: it's consistency, consistency, consistency, excessive moderation. And here's where common

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Speaker 1: sense and simplicity is never more present. When you get

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Speaker 1: up at six am, five am, what'sever early for you?

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Speaker 1: For your family's up, your friends, whoever you know is

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Speaker 1: going to get in the way work outside obstacles. There's

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Speaker 1: much less of that early in the morning, so you

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Speaker 1: are more likely to do it if you wait till noon.

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Speaker 1: If you wait till three o'clock, five o'clock, seven o'clock,

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Speaker 1: eight o'clock PM, family, friends, and life gets in the way.

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Speaker 1: And so this is why long term success comes from

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Speaker 1: starting an exercise program early in the morning. And again,

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Speaker 1: you don't have to do it exclusively, and shouldn't. I

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Speaker 1: don't want you just doing that. I want you moving

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Speaker 1: throughout the day. If you just get up and just

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Speaker 1: get you know, your thirty minute walk in and then

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Speaker 1: do nothing else throughout the day and don't eat, well,

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Speaker 1: that's not good. Okay, But exercising first thing in the

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Speaker 1: morning is so much more than just weight loss and

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Speaker 1: working out. There are so many cognitive benefits. Okay, I'm

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Speaker 1: going to keep this show relatively short, but I just

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Speaker 1: picked up a book that I grabbed called Spark. You

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Speaker 1: want a book to get you started on the cognitive benefits,

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Speaker 1: mental benefits, incredible benefits of exercise in the brain. Spark. Okay,

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Speaker 1: so when you start your day with exercise, you are

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Speaker 1: starting your day physically and mentally as best as possible.

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Speaker 1: This book starts out talking about a school system where

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Speaker 1: when kids were made to exercise before school. Basically their

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Speaker 1: grades through the roof and the tougher their classes were

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Speaker 1: later in the day, the exercise had a reduced effects.

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Speaker 1: In other words, they wanted to put their hardest classes

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Speaker 1: earlier in the day as close to the exercise time

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Speaker 1: as possible because that helped. But it's not just that.

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Speaker 1: So learning is improved, but you get decreased stress, you

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Speaker 1: get improved mood, all of those cognitive benefits you are

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Speaker 1: starting your day with. So your day is better psychologically

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Speaker 1: and physically. And here's where the systems theory that I

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Speaker 1: talked about frequently comes in. You're also more likely after

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Speaker 1: that bike ride I did this morning, I had a nice,

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Speaker 1: healthy breakfast, So more likely to have breakfast. And over time,

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Speaker 1: you are more likely, I would argue, and has been

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Speaker 1: my experience, to start to eat better, make better food choices.

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Speaker 1: You go, I just put in this time. I feel

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Speaker 1: better Mentally, I want something healthy, not always sometimes you

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Speaker 1: grab that bagel with cream cheese, and that's okay. So

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Speaker 1: when we say ask what is the best time to

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Speaker 1: work out? When we exercise in the morning, we are

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Speaker 1: more likely to be consistent. We are definitely setting up

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Speaker 1: our day for success. And that's for two reasons as

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Speaker 1: well to really important reasons that need to be clarified.

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Speaker 1: When you do that, when you get up early in

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Speaker 1: the morning and get that work out in, you have

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Speaker 1: been successful first thing in the morning in two ways.

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Speaker 1: You got up first and foremost, you got up that alone,

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Speaker 1: I go, wow, four fifty eight. I didn't even have

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Speaker 1: to set the alarm, and it's cheating a little bit

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Speaker 1: because you know, still on West Coast time, But just

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Speaker 1: getting out of bed, that was a victory. And then

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Speaker 1: getting outside and getting that work out in and experiencing

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Speaker 1: the world waken up, which I love. Amazing self efficacy. Confidence.

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Speaker 1: You started your day with success. Now let me give

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Speaker 1: you the tips. The most important tip for me over

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Speaker 1: the years has been, and I did it last night.

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Speaker 1: I need to put out everything that I need to

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Speaker 1: get out the door. Now let me say this too.

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Speaker 1: I'm talking about getting out the door for workouts. But

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Speaker 1: you can do it in your home, you can do

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Speaker 1: it at the gym. So we're talking those three locations.

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Speaker 1: Outdoor workouts, home gym workouts, and going to the gym.

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Speaker 1: All right, But the same holds true regardless of in

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Speaker 1: what location you were doing it. Everything gets put out

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Speaker 1: the night before. Because what I have found personally is

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Speaker 1: I set my one, two, three, five alarms on my phone.

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Speaker 1: I know that my brain and goes through a process

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Speaker 1: as soon as that alarm goes off. And I am

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Speaker 1: not perfect. There are times I sleep in and you

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Speaker 1: know what, sometimes your body says, Today's not today. There

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Speaker 1: is no perfect and that's fine. There's some days I go,

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Speaker 1: I'm not getting up, I'm not doing that workout. I'm

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Speaker 1: doing it more often than not. I am doing it

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Speaker 1: most often. When I've put everything out, the brain goes

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Speaker 1: through like a micro processing crazy fast speed in my opinion,

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Speaker 1: no studies to this. Then I'm good to go. I

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Speaker 1: got my bike outfit ready to go up, my heart

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Speaker 1: rate monitor, got the water bottles, I've got everything helmet out,

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Speaker 1: so I just have to get up, throw on those

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Speaker 1: clothes and get out the door. I even have the coffee,

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Speaker 1: you know, timer, ready to go, everything, everything, no thought involved,

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Speaker 1: Roll out of bed, throw it on, get out the door.

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Speaker 1: So important in my years of doing this same thing.

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Speaker 1: If you're going to the gym, pack that bag, get

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Speaker 1: the clothes, ready to go, everything. If you're working out

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Speaker 1: at home and you're going down to get on your

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Speaker 1: indoor bike, get your shoes, get your outfit, everything ready

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Speaker 1: to go. The brain knows right when you wake up

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Speaker 1: and you've made a commitment the night before, it's all

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Speaker 1: so important. Okay, Now you may be saying I'm not

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Speaker 1: gonna get up and work out for an hour. I'm

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Speaker 1: not gonna get up and work out for a half hour.

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Speaker 1: That's not how you start. And let me just finish

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Speaker 1: with this. I gotta backtrack. Pulled out a line from

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Speaker 1: one of these articles in researching this best time a

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Speaker 1: day to work out, and it said, and one of

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Speaker 1: the first articles that came up, likewise, if you can

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Speaker 1: only squash twenty minutes of exercise into your day right

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Speaker 1: before you get ready for bed, blah blah. And I

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Speaker 1: put if you can only squash in red in my notes,

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Speaker 1: because how many times have I said, we can't say only,

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Speaker 1: and we can't say just I only did twenty minutes

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Speaker 1: of exercise. You did twenty twenty minutes of exercise, done

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Speaker 1: five times a week, three times a week. If you're

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Speaker 1: not doing anything, it's exactly what you should do. And

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Speaker 1: you can even start and should many of you with

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Speaker 1: five minutes. So here's the final takeaway. You set that alarm,

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Speaker 1: and you set a manageable mental short workout goal. You're

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Speaker 1: gonna go out for a ten minute walk? Are you

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Speaker 1: gonna go down in your home gym and get on

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Speaker 1: the treadmill for five minutes to start your day? Because

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Speaker 1: inevitably what happens that five minutes may turn into ten

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Speaker 1: fifteen minutes if you have more time in the morning.

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Speaker 1: If not, you got up and you did something, and

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Speaker 1: you can't start with a huge work out. I'm gonna

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Speaker 1: get up five days a week and I'm gonna exercise

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Speaker 1: for an hour. Everything no, no small steps, done consistently,

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Speaker 1: and you start to feel better and better about Wow.

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Speaker 1: I got up three you know, Monday, Wednesday, Friday, and

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Speaker 1: I walked the dogs. That may be how you start.

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Speaker 1: That can be how many of you start, and that

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Speaker 1: may be your morning workout. That may be a half

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Speaker 1: hour with the dogs, going for a walk or a

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Speaker 1: friend or a spouse, could be a bike ride, can

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Speaker 1: be a run. If you live near the water, what

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Speaker 1: better way to start your day. And I'm gonna start

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Speaker 1: doing this as well because I am close to the water.

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Speaker 1: Half hour on stand up paddleboard or get to the

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Speaker 1: to the beach, and you know, do your outdoor workout

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Speaker 1: right there. The point is that the research shows the

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Speaker 1: best time of day to work out physiologically it's in

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Speaker 1: the evening, But who cares. It doesn't matter. Your goals

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Speaker 1: are too, move more, feel better about yourself, and start

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Speaker 1: your day as best as you can and to create

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Speaker 1: good habits. You will not be perfect. You will set

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Speaker 1: the alarm and your body will say, you know what,

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Speaker 1: I'm tired, I need more rest. But the myth that

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Speaker 1: many of you have heard and may still believe, that

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Speaker 1: you will be more tired if you get up early

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Speaker 1: is completely wrong. You will have more energy physically and

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Speaker 1: mentally getting up earlier and getting your blood moving. That's

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Speaker 1: what's important, and you will be more consistent when you

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Speaker 1: do it at a time of day when life won't

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Speaker 1: get in the way. I barely remember biking this morning.

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Speaker 1: Was a little frightening because it was early. And I

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Speaker 1: will do micro workouts throughout the day as well. I'll

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Speaker 1: do some core. I'm gonna do some arms tonight watching

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Speaker 1: the hockey game. Arms and core. But start your day

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Speaker 1: with movement, with a positive behavioral change. Keep it short.

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Speaker 1: Don't say you're going to do it every day. Build

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Speaker 1: up slowly, build up slowly enough. So there you go.

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Speaker 1: What a cool contradiction. Science says the best time is

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Speaker 1: in the evening. But the reasons science says exercises better

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Speaker 1: in the evening is now what we care about. It's

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Speaker 1: not even what professional athletes care about, because it's about consistency.

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Speaker 1: It's about feeling good about yourself and all of those

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Speaker 1: positive things that are connected the systems theory of starting

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Speaker 1: your day with a positive choice, with movement, feeling good

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Speaker 1: about yourself all matters. All right, thank you so much

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Speaker 1: for listening. Lots of great guests coming up. By the way,

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Speaker 1: I'm going to move to hopefully the goal is guests

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Speaker 1: on Monday interviews, got some great people lined up, some

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Speaker 1: science topics Wednesday, and then your fit tips on Friday,

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Speaker 1: and I think that's a great format. Questions, comments, reach

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Speaker 1: out Tom h Fit is my Instagram and Twitter tom

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Speaker 1: h Fit. You can go to Fitness Disrupted dot com

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Speaker 1: email me through the site. Please. By the way, if

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Speaker 1: you have yet rated the show or left to comment

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00:30:01,760 --> 00:30:05,720
Speaker 1: and can please do a review, greatly helpful. My new

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Speaker 1: book is The micro Workout Plan. If you want some

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Speaker 1: workouts and things like that, the newest book, The Micro

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Speaker 1: Workout Plan, and also have a website and brand new

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Speaker 1: virtual Jim. I am slowly loading up all my content,

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Speaker 1: so again a place for you to achieve your goals

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Speaker 1: and that is Tom Holland Fitness dot com. My goal

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Speaker 1: is to give you the best information so you can

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Speaker 1: live your best life. This was the perfect topic. Science

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Speaker 1: says do this, but here's what we're actually gonna do,

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Speaker 1: because that's what matters, and that is what Fitness Disrupted

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Speaker 1: is about. We look at the science, we break it down,

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Speaker 1: we look at human behavior, we look at what's going

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Speaker 1: to actually be something we can do for a lifetime.

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Speaker 1: And we're all different. We all need to move, we

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Speaker 1: all need to eat healthy. But what those two things

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Speaker 1: are for you is what works for you. But we're

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Speaker 1: gonna look at the science. Thank you so much for listening.

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Speaker 1: I am Tom Holland, Exercise physiologists, certified sports nutritionists. And

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Speaker 1: remember there are three things we all control, how much

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Speaker 1: we move, what we put into our mounts, and our attitudes.

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Speaker 1: And that is awesome. Believe in yourself. Fitness Disrupted is

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Speaker 1: a production of I Heart Radio. For more podcasts from

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Speaker 1: my Heart Radio, visit the I heart Radio app, Apple podcasts,

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Speaker 1: or wherever you listen to your favorite shows.